Sara Trudge (she/her/hers), Low Entropy Volunteer Writer
I don’t try to be perfect with my eating. To me, eating well means prioritizing healthier options and cleaner food with nutritional value. At the same time, I still allow myself to eat things that aren’t the healthiest every so often. For me, it is all about balance and still enjoying the food I eat everyday. One thing that has helped keep it fun recently is making new recipes from cookbooks. This saves me time because I don’t have to think of what to make and it keeps things exciting. There are additional eating habits that have helped me feel my best and maintain my goals:
Using the 80/20 rule
This is a way of eating where 80 per cent of your diet is healthy foods and 20 per cent is unhealthy foods. This helps me find balance and enjoy treats in moderation. I still have the desire to eat foods that don’t have much nutritional value because they taste good. My goal isn’t to completely restrict myself and eat perfectly, it’s to find a blend of the two that still allows me to feel my best and treat myself to yummy foods without overdoing it.
Prioritizing iron, protein and fibre
These are the nutrients that I prioritize with every meal. I have realized that I feel my best when I eat enough of them. This ensures that my meals are balanced and keeps me energized and fueled throughout the day. Not only do I have the energy to get through the day without a terrible mid-day crash, but I also don’t feel the need to constantly snack on carbs and sweets all day. I feel my best when my meals are balanced with these nutrients.
Reducing ultra-processed foods, sodium and sugar intakes
This year I have made an effort to eat less processed foods and food high in sugar and sodium. I was eating whatever I wanted without any true consideration of what these foods were actually made of. When I actually read the nutrition facts, most processed foods and ready-made meals were full of sodium and sugar. It is a known fact that we all consume way more sodium and sugar than we should because it’s in everything, but I wanted to change that. While it can seem difficult, it just requires eating lots of whole foods and leaning on healthier options whenever possible. I turn to fruits, vegetables, snack plates, stovetop popcorn, and nuts and seeds when looking for a snack instead of having a handful of chips and heaps of ice cream. I have noticed I crave healthier foods now. I still eat chips and processed snacks, but I try to rely on healthier options first.
Eating a variety of fruits and vegetables daily
I realized years ago that I need to eat lots of fruits and vegetables everyday to feel my best. I try to eat at least five different fruits and vegetables every day. While this is easier to do in the summer when there is lots of delicious produce in season, I make an effort throughout all seasons (even in the winter). Another thing that helps with this is making note of what fruits are in season so I can enjoy them the most. Buying from local farmers markets during the summer also allows me to enjoy the higher quality of their food.
Giving myself grace
Finally, giving myself grace has been one of the most important rules I have. I do not want to put too much pressure on myself to be perfect. The most important part is that I am making an effort to implement healthier habits. I have the discipline to stick to my goals and rules for the most part, and it’s guaranteed that there will be days when I don’t have the time or energy to eat as well as you should. I do not get down on myself when I am too tired to make something nutritious after a long day of working and errands. Even a five per cent effort to eat better is better than no effort at all. I want to eat well to feel my best and treat my body the best I can so it can continue to support me and operate properly for the years to come. I am making an effort every day and I am satisfied with that.
What does eating well mean to you at the moment and what has helped you achieve this?
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